Open Gym Times



Open Gym times are Saturday and Sunday from 9-11 AM and

Monday from 3:30-5:30 PM.


CrossFit classes

Monday and Wednesday 6:15 am, 7:45 am, 6 pm

Tuesday and Thursday 7:45 am

Friday 7 am and 6 pm

Saturday 8 am


Class times are Monday, Wednesday, Friday & Saturday at 11:00 am. Tuesday & Thursday at 6:00 pm. Sign up online for a 1 time drop in class for $20 or a 10 punch card for $140.  

Dropping in? For More Information email us at cftagroup@gmail.com




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WOD, Friday, September 25, 2009

Buy In: Mobility, warm-up run on course, movement run through

WOD: A support your local economy, environmentally friendly workout!

Carry and do other various things with green duffels filled with locally manufactured wood pellets made from locally grown and harvested lodgepole pine trees killed by local beetles who we hope will soon become expatriates.

For time:

(10) Burpees (beside the bag)

Carry the bag 150m

(10) Rolling Sit-ups (with the bag)

Carry the bag 150m

(10) Squat Cleans (of the bag)

Carry the bag 150m

(10) Jumps (over the bag)

Carry the bag 150m

(10) Presses (of the bag)

Course to be determined after weather assessment.

Bags will be assigned according to fitness level and bodyweight, not whining volume.


WOD Thursday, September 24, 2009

Feeling like a break in the weather would be nice...

Buy In: Mobility, Plate Cleans 15-10-5

WOD: For time, Five rounds of:

Run 275m

(10) Hang Power Cleans

Cash Out: Handstand push-up work (partners)


WOD Wednesday, September 23, 2009

Buy In: Mobility, Jump Rope Progression

WOD: 2 Rounds of 10 stations, 1:30 on / 0:30 off

Wall Ball

Knees to Elbows

KB Swings

Rope Climb

Box Jumps

Back Extension


Dead Lift



Cash Out: Stretch


WOD Tuesday, September 22, 2009

Buy In: Mobility, Warmup

WOD: Press, Push Press, Push Jerk: 5x1,5x3,5x5

Cash Out: Tabata Sit-ups


WOD Monday, September 21, 2009

Buy In: Mobility, KB Routine

WOD: Cindy, a 15 minute version today, AMRAP:

(5) Pull-ups

(10) Push-ups

(15) Air Squats

So what is Cindy? Click on the link to see what this workout is about, and the technique we are looking for. We will scale the movements as needed to get that technique.

Cash Out: OH Squat, weighted bar, 12-9-6.